Main menu

Tag Archives: workplace fitness

Post navigation

We think of our grandparents to be at a stage of life where a sedentary afternoon spent sitting down is understandable and acceptable. Yet with the growth of digital technology at the workplace, sitting still for long hours is no longer reserved for the elderly.

Recent research from Edinburgh shows that many desk jobs lead office workers to spend up to thirty minutes more sitting down each day than members of our retired population. That means most of us with desk-bound careers are more sedentary than those over 75.

The study revealed that middle-age men especially vulnerable to senior-level immobility, spending close to half an hour longer in their desk chairs every day of the work week. Working women under 45 are not far behind their male cohorts, spending only six minutes less than seniors sitting away the work day.

Don’t Let Your Body Take an Early Retirement

Take short, active breaks. Go for a walk. That pedometer app on your smartphone comes in handy for helping you realize how little you move. Use it to motivate extra steps throughout the day.

Engage with a standing desk workstation all day long. Standing up gets the blood flowing and keeps the body stimulated. When you feel that two PM slump coming on after lunch, stand up and work. The body intuitively associates stillness with sleep. Standing up with a sit-stand desk prevents you from nodding off like grandpa.

Stretch, bend, and move in place. You don’t have to run a marathon around the office to stay active. Use micro-movements like stretching exercises to stay flexible and keep feeling productive.

Making time to work out sounds easy enough, but sometimes it can feel like another job — aka something no one wants on top of their typical 9 to 5 workday. You’ve tried morning workouts to no avail, and exercising after a long day makes you laugh just thinking about it. So what’s a business professional to do when they want to squeeze in some gym time?

It’s easy to forget about the actual “break” part of a lunch break, but it’s time to take advantage of that unused time. Instead of spending your golden hour chowing down some food while typing away at the computer, lace up your sneakers: Early afternoons are primetime for workouts. Your energy levels are at a high, and you’re probably getting a little antsy in your seat anyway. Wave goodbye to your desk and take up one of these lunchtime workouts that will have you feeling like a million bucks the rest of your day.

Hop on a Treadmill or Elliptical

If you have a gym nearby, head over for a quick session on the treadmill or elliptical. As long as there’s no wait time for a machine, you can be in and out as fast as you need to be. Perfect for those days you only have 30 minutes, you’ll still feel the burn and reap the cardio benefits in a short amount of time.

Sign Up for an Express Class

Many fitness studios have jumped on the lunchtime workout bandwagon, putting classes on the schedule that are 45 minutes or less. Depending on your area, it’s easy to find something worthy of your break — from a high-intensity boot camp class to some relaxing yoga on particularly stressful workdays.

Hit Up a Rowing Machine

The treadmill and elliptical are great and all, but the rowing machine is often overlooked at the gym. Not only does rowing burn a lot of calories in a short amount of time, but it also gives you a 2-in-1 cardio and muscle-building workout. Plus, unlike running, it’s low-impact and won’t put any unnecessary pressure on your knees.

Give the Stair Climber a Shot

Yeah, yeah, we know. But hear us out: Climbing a set of revolving stationary stairs isn’t as awful as it sounds. Anytime you step foot on a stair climber, you’ll get your bang for your buck: It’s almost impossible to be lazy on this machine, and you can burn hundreds of calories in just 30 minutes.

Challenge Yourself to Some Real Stairs

If you don’t have a gym nearby, turn your office into your playground. Whether it’s stairs inside your building or outdoor stairs nearby, you’ll definitely work up a sweat in no time if you decide to lace up your sneakers and give this idea a shot. Want to really take things up a notch? Do some jumping jacks every time you get to the top.

Go for an Outdoor Run

If you love running, you’re in luck: Hitting the pavement is probably the easiest way to squeeze in a workout over your lunch break. It’s quick, you have total control over how long you go and the intensity level, and you get to breathe in some fresh air. Not a runner? Go for a walk instead.

Sign Up for a Cycling Class

If you’re the type who wants to avoid getting sweaty during lunchtime workouts, you might as well skip ahead now. Cycling classes are a great way to get your heart rate up midday, but you’ll definitely need to take some time to shower afterward. Luckily, getting that natural high from spinning to some of the best pump-up jams makes it all worth it.

Try a Standing Desk

On those days it’s nearly impossible to take a break, there’s a solution that will help you move around without all the fuss: a standing desk. (And no, not the kind you have to tear your entire office area apart for.) You can upgrade your set-up in seconds by topping your current desk with Fellowes’ new Lotus™ Sit-Stand Workstation, which easily rises and lowers depending on your needs. Alternating between sitting and standing positions throughout the day is the perfect way to stay active, and having a healthy workspace that moves with you is the best way to do it.